Run, Forest

CrossFit Carolina Beach – Competitors Training

– Metcon: Don’t try to set a PR on your first mile run. The goal is to use a pace that will allow you to go right into your burpees without excessive resting. Your second mile interval will be slower than your first but we want to try to stay within 90s of your first split.

You should hit the time cap on this workout. We will retest in 6 months. This workout is about sustaining output – aerobic effort. Some of you may have done this workout before so make sure you are checking your notes and knowing how to beat your previous time – this should be pretty easy to do. Last tested 5/19/18.

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A: Run Forrest (Time)

For time:

Run 1 Mile

100 Burpees

Run 1 Mile

Rx+:(Wear a 20/10# Weighted Vest) (40 Minute Cap for those that wear a vest)

L2: (800m Runs) (75 Burpees)

L1: (50 Burpees or done with a partner)

Alternate Scaling Options:

1500 meter Row for each mile run or 7:00 Bike or Ski Erg

30:00 Cap

Accessory Work

B: Metcon (No Measure)

Sled pull Powerwalk x 8:00 @empty.

– 200 meters forward

– 200 meters backward

Categories: WOD

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